Posted: December 23, 2015 in Uncategorized

WARM UP

  • 25 jumping jack squats
  • 10 banded good mornings 
  • 10 lunges
  • 10 push ups
  •     4 rounds 

CONDITIONING 

  • 1 muscle up/strict pull up 
  • 2 clean and jerks 100/60 
  • 3 box jumps 30/24
  • 4 hang snatch 40/20
  • 5 burpees over the bar 
  • 6 pistols (total)
  • 7 KB swings
  • 8 wall balls 
  • 9 pull ups 
  • 10 hspu/push up 
  • 11 toes to bar 
  • 12 front squats 100/60 

Ok you’ll need 2 bars snatches 40/20
   Cleans and front squats 100/60
It goes just like the song 
1
2,1
3,2,1
4,3,2,1
5,4,3,2,1
Etc……….

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